Main – CrossFit

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good start (No Measure)

3 min Zone 1
Arm Circles
Scorpion
Sampson Stretch

EMOM for 7 min of Fun (No Measure)

10 Double Unders or 14 Singles
3 Strict Pull-up
5 Push-up
7 Squat
5 min Rest

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP
10 Box Jump 24/20
10 Burpee
5 min Rest

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP
10 KBS 24/16
20 DU
5 min Rest

400m Run (Time)

Max Effort 400m Run